Since 2009 I’ve been on a mission to find the most effective ways to train athletes. I’ve learned so many valuable lessons, but the biggest might be the need for balance. 

Give athletes too much work and you’ll wear them out.

Give athletes too little and they’ll be left behind.

Give athletes too much freedom and they’ll lose focus.

Give athletes too many restrictions and they’ll get frustrated.

Over the years of training athletes of all levels from CrossFit Games individuals to beginners, finding balance seemed to be the only way to make continuous, sustainable progress. We balance the time spent in the gym vs. outside life, training vs. recovery, fun vs. efficacy… the list goes on.

All of this led to the creation of the Jump Ship 90 and 60 minute programs. We put athletes on a clock with a concise and effective training day, with plenty of options for modifications as needed. The quick success our athletes had on these programs demonstrated the proof of concept and we’ve continued to progress our offerings ever since.

No matter if you want to improve your general physical preparedness, get stronger, add speed and power, improve your endurance, and we have you covered! Browse our list of available teams and programs run by myself and other coaches of the highest caliber.

We hope you enjoy the programs.

-Seth & Dani

A full training session that runs on a 90 minute clock. This includes a dedicated warm up, lift, conditioning piece, and extra work. Each training day is crafted to be the right amount of total volume, so that each piece can be attacked with a purpose. There is adequate time built in between pieces for rest, set up, movement specific warm up, and skill work. You should use your entire 90 minutes!

The motto for JS60 is “Short on time, or scaled on the 9”. Which essentially means there are only a couple good reasons to follow JS60 instead of JS90. First off, if 60 minutes of training is all your schedule allows for, then this is a no-brainer. JS60 typically has three strength and/or conditioning pieces fit into a short schedule. The “Scaled on the 9” option basically means that if the JS90 volume is a problem for you, just take the JS60 training pieces and extend it out on the JS90 clock. This allows more time for practice, recovery, and other things between pieces.

This program contains the same three training pieces that make up JS90 as well as two additional pieces created specifically for those who plan on competing in the “Sport of Fitness” at a high level. To complete this program correctly, you’ll need 2-4 hours depending on the day. Each day you’ll choose 3-5 pieces, prioritized by need, and complete them on your own timetable.

Our Masters Program is built off of the JS90 with the appropriate tweaks for the age groups 35-49 & 50+. Each day also includes a daily suggest mobility pieces, built in cool downs and two optional extra pieces.


This is specifically designed for Functional Fitness gyms that offer 60 minute classes. Each class is set to a clock that can be kept privately by a coach or publically to inform the class how long they have with each part. Every class will contain two pieces, strength work and a conditioning piece. These pieces will be designed with a class setting in mind. They will allow coaches to adequately warm the class up, teach skills, along with set up and clean up before the following class. Additionally, each day will have a “competitor extra” piece. These are for athletes who can typically complete a workout RX and can handle additional volume. They should plan on 30 minutes to complete the extra piece after class. The best part of our class programming is that it runs seamlessly with Jump Ship 90, Competitor’s and Jump Ship 60 programs. Everyone in your gym can essentially be following the same workouts that are modified for their specific needs and goals.

Also, we will provide your gym with a custom code that can be shared with any and all interested coaches and members, providing them 50% off their own “Crew” membership through the TrainHeroic app.

This is not just a macro calculator, a series of templates, or a dogmatic belief in Paleo/Keto/Vegan/IF. It is a person—Katie Boshko, our Nutrition + Mental Performance Coach—who will learn about you and your life, what you want, what you don’t want, and where you want to go, and then will help you to choose and implement the strategies that are most fitting for you, where you are, now.

Will that be counting macros? Maybe. Or maybe not. Will you be forced to eat three chicken breasts at every meal? Probably not (unless that’s what you’re into).

Will you feel, look, and perform better? YES. And, will you learn strategies to improve your lifelong health, along with learning more about yourself and what means the most to you? ABSOLUTELY





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